WARM UP
5:00 single unders
3 rounds:
1:00 empty bar Sots presses
1:00 empty bar snatch pulls (straight arm jump shrug)
1:00 empty bar OH squat
SKILL
EMOM 12:00:
5 double unders
1 snatch
*Build to 1RM.
WORKOUT OF THE DAY
For time:
100 double unders
50 alternating hang DB snatches
50 wall balls
25 ring muscle ups
RX: (50/35) (20/14)
*Pacing stimulus. Coach athletes to be smooth on the double unders and DB snatches to save energy for the back half of the workout. Scale dubs to 300 single unders and RMU to ring dips or ring pull ups. 18:00 time cap.